Here is how you can build strong shoulders. 1. Shoulder prep with dislocates Start with a stick or towel and perform shoulder dislocates for 30 seconds to open up the shoulders and prepare the joint for controlled work. 2. Prone Y raises for lower trap and overhead control Lie in a Y position, keep your scapula depressed, and lift your arms with thumbs pointing up. Hold for 10 to 30 seconds for 2 sets. 3. Prone T raises for mid-back and posterior shoulder Move into a T position and raise your arms to the sides while keeping shoulders depressed. You can hold or perform repetitions if needed. 4. Wall-based shoulder external rotation Stand against a wall with full body contact and arms at 45° or 90°, then work to bring your fists toward the wall. 5. Internal rotation strength and control Using the same wall setup, rotate the arm downward while keeping the elbow fixed and pressed into the wall. 6. Shoulder extension Facing the wall with a stick, lift your arms upward behind you while maintaining full body alignment and a posterior pelvic tilt. 7. Banded chicken wings for rounded shoulders With a band attached to your elbow, pull your arm backward using the shoulder while keeping the elbow fixed. 8. Serratus anterior activation for scapular control Use exercises like wall slides to target serratus anterior. 9. Extended elbow plank for long-lever stability In a low plank, maintain posterior pelvic tilt and reach forward without losing position. 10. Face pulls for integrated strength Optional but effective, face pulls combine posterior shoulder, upper back, and external rotation into one movement. They add a more strength-focused component to complement the controlled exercises. 11. Mobility work if range is limited If your limitation is actual range of motion, include passive stretches like doorway or behind-the-back positions. These help expand your available range so the strength work can be more effective. #shouldertraining, #shoulderrehab, #posturecorrection, #scapularcontrol, #serratusanterior, - @cali.hoss